Pasta–a creamy, richly flavoured dish–often gets labelled as a carb-heavy meal that will do nothing but ruin your health. But it doesn’t have to. If you take just a notch up on creativity, you can turn this famously guilt-filled delight into a healthy pasta recipe.
Luckily, there are a variety of healthy foods with pasta that ensure your taste buds don’t compromise on deliciousness. At the same time, each one of those pasta recipes are healthy. Wondering how that works? Let’s continue reading below and explore a curated selection of healthy pasta recipes and the benefits they unlock.
Healthy Pasta Recipes to Make at Home
With the right mix of ingredients, you can turn your plate of pasta into bites of comfort and healthy food. All you need to do is swap traditional pasta for whole-grain or veggie-clad options. Here are our 4 best pasta recipe ideas for you:
Whole Wheat Veggie Spaghetti
Whole wheat pasta is loaded with fibre and nutrients, giving you a reason to cook up healthy food recipes with pasta. Not to mention, the presence of vegetables can turn your meal into a balanced, wholesome delight.
Ingredients
- 200g whole wheat spaghetti
- 1 bell pepper (thinly sliced)
- 1 cup cherry tomatoes (halved)
- 1 zucchini (sliced)
- 1 small red onion
- 2 cups spinach leaves
- 2 cloves
- Garlic (minced)
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh basil
- Parmesan for garnishing (optional)
Cooking Instructions
- Boil the whole wheat spaghetti, then drain it and set aside.
- Heat the olive oil in a large skillet over medium level.
- Add garlic; saute until fragrant.
- Now add zucchini, bell pepper, and cherry tomatoes.
- Cook everything until the vegetables are softened (takes 5-7 minutes).
- Stir in the spinach; cook until wilted (for about 2 minutes).
- Add the cooked pasta to this skillet now; toss everything together.
- Season one of the best pasta recipes of your life with pepper and salt.
#ProTip: You can spruce it up with fresh basil and just a sprinkle of Parmesan cheese.
Mediterranean Chickpea Salad Pasta
Chickpea is a high-fibre, high-protein option that strikes perfect Mediterranean flavours. Besides, it can be your go-to meal if you’re looking for some quick eat-fix. Let’s tap into the recipe process for what sounds like delicious and healthy pasta recipe:
Ingredients
- 200g chickpea pasta
- 1 cup cherry tomatoes (halved)
- 1 cucumber (diced)
- 1/4 cup black olives (sliced)
- 1/4 cup crumbled feta cheese
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Cooking Instructions
- Boil the chickpea pasta; Drain it, and let cool.
- Combine tomatoes, olives, cucumber, and feta cheese in a bowl.
- Whisk olive oil, oregano, vinegar, salt, and pepper together in a separate bowl.
- Add the pasta to the veggies, pour in some dressing, and toss to mix everything well.
#ProTip: Serve chilled, garnished with fresh parsley.
Avocado Spinach Penne
Avocado is dense with creamy texture–and has no heavy cream to it–which can make it the perfect addition to your food recipes with pasta. Read on to know this pasta recipe below:
Ingredients
- 200g whole grain penne pasta
- 1 ripe avocado
- 1/4 cup Greek yoghourt
- 2 cups baby spinach
- 2 cloves garlic (minced)
- 1 tablespoon lemon juice
- Salt and pepper (as per taste)
- Red pepper flakes for garnish (optional)
Cooking Instructions
- Boil penne pasta, then drain it and set aside.
- Combine avocado, spinach, garlic, Greek yoghurt, lemon juice, salt and pepper in a blender.
- Blend until the mix is smooth and creamy.
- Toss the cooked pasta with the avocado-spinach sauce until well coated.
#ProTip: Garnish with red pepper flakes.
Chicken Pesto Zucchini
Need more drama while eating healthy foods with pasta? Try chicken pesto zucchini. With the goodness of nutrient-rich ingredients and the added punch of grilled chicken–this healthy pasta dish can give you the best of both worlds.
Ingredients
- 2 medium zucchinis (spiralised)
- 1 chicken breast (grilled and sliced)
- 1 cup fresh basil leaves
- 1/4 cup pine nuts
- 1/4 cup grated Parmesan cheese
- 2 cloves garlic
- 1/4 cup olive oil
- Salt and pepper to taste
Cooking Instructions
- Mix and blend pine nuts, Parmesan, basil, garlic, and olive oil until the paste becomes smooth.
- Saute the zucchini noodles for 2-3 minutes in a skillet; continue cooking until tender.
- Toss the noodles with pesto; top it up with sliced grilled chicken.
#ProTip: Season the recipe with salt and pepper.
Benefits of Healthy Pasta Recipes
You are more likely to meet people who find pasta unhealthy than the ones who see it as a part of a healthy diet. While it is loved by almost everyone who’s ever had a bite of it, the mention of pasta rings the ‘unhealthy’ alert at the back of the mind.
Now, let us discuss the surprising benefits of pasta recipes:
- Good for heart health: One of the topmost benefits of healthy pasta recipes is its potential to support your heart health. The richness of lean proteins, whole grains, and healthy fats (like olive oil) can help lower cholesterol levels. Besides, adding veggies to the pasta recipe brings in the goodness of antioxidants, which are good for the heart. This can make your pasta, healthy food plus a satisfying indulgence.
- Improved digestion: With grains and vegetables in your pasta recipe, expect the much-needed punch of fibre for your body. This aids digestion and keeps you feeling full for longer durations. Moreover, fibre also enhances satiety, ensuring you manage your pasta portions naturally.
- Immune support: Vegetables and herbs in pasta recipes are packed with minerals and vitamins that back the immune system. While leafy greens offer Vitamin C, tomatoes unload a powerful antioxidant called lycopene. So, if you do your pasta recipe just right, you are in for a healthy diet.
- Weight management: Healthy pasta recipes as mentioned above, use low-calorie, high-fibre alternatives like zucchini noodles or chickpea pasta. These ingredients help create satisfying meals that can be lower in calories, helping with weight management.
- Longevity: Balanced, nutrient-rich meals help foster a healthy lifestyle. Pairing these dishes with regular exercise and an overall nutritious diet promotes wellness and may protect against various lifestyle-related health issues.
>>Read More: 6 Home Remedies for Cold and Flu To Give Quick Relief
Conclusion
These healthy pasta recipes are proof of why you need not sacrifice flavours at the dining table just to enjoy nutritious meals. With a little bit of modifications in ingredients, you can have both–enjoyment as well as good health. Add to that the amazing benefits a healthy pasta dish has for your overall health, be it immunity or weight management.
Disclaimer: The above information is for reference purposes only. Please discuss with your nutritionist before adding pastas to your daily diets.
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